Coping Skills

Diversions/Distractions

• write

• draw or paint

• take a picture

• use clay and make something

• take a shower or bath

• garden

• watch a favorite TV show or movie

• play a game

• clean or organize something

• take a walk outside

• go for a drive

• watch funny videos on YouTube

• listen to music

• cook or bake

• read

• practice a musical instrument

Social/Interpersonal

• talk to a friend you trust

• set boundaries and say no

• write a note to someone you care about

• use humor and laugh with friends or family

• do something nice for someone

• care or play with a pet

• role-play with others

• join a support group

• call someone you haven't spoken to in a while

• hug someone

• go to the park with a friend

Cognitive

• make a gratitude list

• think about solutions

• lower your expectations

• read an inspirational quote

• make a list of goals

• take a class

• make a pro/con list for a situation

• write a list of strengths

• journal

• break things down into small steps

• identify triggers and stressors

• pick a random inspiration or affirmation card

• write a story / fan fiction

• think it through 

Physical

• play a sport

• yell into a pillow

• punch a pillow or punching bag

• practice yoga

• light stretching

• limit caffeine

• get enough sleep

• breathing exercises

• go outside

• dance

• sour candies 

• spicy foods like salsa

• cold shower

• splash face with cold water

• slime/putty

Spiritual

• pray

• meditate

• read tarot

• read the Bible

• light incense 

• speak with a trusted clergyperson